6 benefits of a vegan diet for health

A vegan diet has many health benefits. For people who are looking to lose weight, veganism is the right diet. This diet can help maintain heart health and be effective in preventing type 2 diabetes as well as some cancers.

BingMag.com 6 benefits of a vegan diet for health

A vegan diet has many health benefits. For people who are looking to lose weight, veganism is the right diet. This diet can help maintain heart health and be effective in preventing type 2 diabetes as well as some cancers.

In this article, based on valid scientific evidence, we examine the benefits of a vegan diet for health. . In addition, we explain the difference between the veganism diet and other vegetarian diets.

1. Rich in nutrients

BingMag.com 6 benefits of a vegan diet for health

When you change your diet and choose veganism, it means is that you eliminate meat and animal products from your diet. This change will make you eat more of some other foods. In the vegan diet, the following foods are used to prepare whole foods:

  • whole grains
  • fruits
  • vegetables
  • legumes
  • nuts
  • Seeds

People who follow a vegan diet consume more of these foods than many people who do not follow a particular diet. The result of this difference in the food consumption pattern is that vegans get more of some nutrients during the day.

Various studies show that a vegan diet can increase the intake of fiber, antioxidants and beneficial plant compounds. to give This diet also appears to be richer in potassium, magnesium, and vitamins A, B9, or folic acid, C, and E.

A vegan diet also appears to contain more iron. Of course, the iron found in plants is not as absorbable as the iron found in animal products, which means that the body cannot absorb it.

Of course, adjusting a diet is also important and if the vegan diet is not adjusted properly. It may be associated with the lack of some nutrients. Cobalamin (Vitamin B12), Niacin (Vitamin B3), Riboflavin (Vitamin B2), Vitamin D, Calcium, Iodine, Selenium, and Zinc are minerals and vitamins that an improper vegan diet cannot adequately provide. This is why you should choose whole plant foods and fortified foods.

Also, depending on the vegan diet and the deficiencies you may face, it may even be necessary to provide some nutrients. Take supplements such as zinc, calcium and vitamins D and B12.

  • Multivitamins; Useful or completely useless?

2. Aids in weight loss

Many people choose vegetarian diets in hopes of losing weight. Although there is no guarantee that a vegetarian diet will lead to weight loss, there are good reasons to try it.

Many observational studies show that vegans are leaner and have a lower body mass index (BMI) than non-vegans.

Furthermore, several different studies have shown that veganism is one of the most effective diets for weight loss.

Which aspect of a vegan diet helps you lose weight? It is a question that requires more research to be answered accurately, but the effect of some of these aspects on weight loss has been fully confirmed. Consuming more fiber, consuming fewer calories, and eating whole and nutritious foods instead of processed foods are all factors that have a positive effect on weight loss and are goals you can achieve with a vegan diet.

3 . Lowering blood sugar and improving kidney function

A vegan diet may be beneficial for people with type 2 diabetes and chronic kidney disease or a gradual decline in kidney function.

In fact, blood sugar levels It is lower in vegans and their body cells are more sensitive to respond to insulin, and these two features can reduce the risk of type 2 diabetes. Even if you are not a vegetarian, reducing the consumption of meat and dairy products and increasing the consumption of plant foods can help you to be less prone to type 2 diabetes. Some researches show that a vegan diet in people with diabetes causes It lowers blood sugar levels and even helps them take blood sugar-lowering medications at lower doses.

Reduce the risk of diabetes complications

In general, it seems that a vegan diet reduces the risk of complications of type 2 diabetes. Although more research needs to be done in this field, people with type 2 diabetes can reduce the risk of chronic kidney disease or gradual decline in kidney function by consuming plant proteins instead of meat.

In addition, A number of studies show that a vegan diet can help relieve pain caused by peripheral neuropathy. Peripheral neuropathy is a common disease among people with diabetes. Of course, because the experts More evidence is needed to introduce the vegan diet as an effective treatment.

4. Prevention of some cancers

BingMag.com 6 benefits of a vegan diet for health

According to the World Health Organization report, more than 30% of cancers are caused There are factors that people can control, and one of these factors is diet.

Benefits of consuming more plant foods

Vegans compared to non-vegans. They consume more legumes, fruits and vegetables. This difference in diet is the factor that causes the percentage of cancer to be lower in vegans. Some studies show that cancer in vegans is up to 15% less than in non-vegans.

In general, studies confirm that regular consumption of legumes can reduce the risk of developing colon cancer by 9-18%. . Also, consuming more plant-based foods reduces the risk of developing various types of cancer, including cancer of the stomach, pancreas or pancreas, lung, throat, mouth, and prostate.

In addition, vegans usually use soy in many foods. that can help prevent breast cancer.

Benefits of avoiding meat

Avoidance of some animal foods can reduce the risk of developing Prostate, breast, stomach and colon cancer help. Consuming red meat, ready-made protein products, and meats that are cooked at high temperatures can increase the risk of certain types of cancer. They are prone to these cancers.

Consequences of not consuming dairy products

Vegans remove dairy products from their diet and according to some researches, removing dairy products from their diet Food can slightly increase the risk of prostate cancer. On the other hand, there is evidence that dairy consumption reduces the risk of some cancers, such as colon cancer. Therefore, in a vegan diet, avoiding dairy products cannot be one of the effective factors in reducing the risk of cancer.

  • What are the benefits and harms of removing dairy products from the diet?

5. Reducing the risk of heart disease

Consumption of legumes, fresh fruits and vegetables and adequate fiber intake are associated with a reduced risk of heart disease, and it is vegans who consume more of these foods than others.

Some studies show that a vegan diet can reduce the risk of high blood pressure by 75%. Also, a number of studies confirm that the vegan diet is the most effective diet for reducing blood sugar and bad cholesterol (LDL). Reducing high levels of blood sugar, blood pressure and cholesterol can reduce the risk of heart disease by 46%, which is why a vegan diet can be beneficial for maintaining heart health.

On the other hand, In the vegan diet, if implemented correctly, a large amount of grains and nuts are consumed, both of which are useful for maintaining heart health.

6. Reducing the pain caused by arthritis

Some studies show that a vegan diet has positive effects on people suffering from arthritis or arthritis. They have a negative effect. Weakness, joint pain, joint swelling and morning dryness of the joints are among these annoying symptoms. Some studies show that a vegan diet can help reduce these symptoms. Although the reason for this positive effect has not yet been properly determined, consuming foods rich in antioxidant compounds, probiotics, and fiber, as well as avoiding foods that aggravate this disease, can have these positive effects.

The difference between veganism and vegetarianism

BingMag.com 6 benefits of a vegan diet for health

To get to know the vegan diet better and more, the difference We explore the difference between veganism and other plant-based diets. A vegetarian diet is implemented in several different ways:

Vegetarian milk: Consume dairy products but avoid meat and eggs.

Vegetarianism. With eggs: Consume eggs, but avoid meat and dairy.

Vegetarianism with milk and eggs: Consume dairy and eggs, but avoid meat. .

Veganism: Avoid meat, dairy and eggs.

In fact, veganism is the strictest form of vegetarianism. All vegetarians eliminate meat from their diet, but each consumes some animal products, but only vegans eliminate meat and all animal products. Vegans not only do not consume dairy products and eggs, but also avoid consuming animal by-products such as gelatin. Even many vegans do not consume honey and other products produced by honey bees.

Although some people choose veganism for its health benefits, there are also people who do not for ethical, religious, or cultural reasons. Choose the environment of this regime


A vegan diet has many health benefits that researchers still don't fully understand why.

Until researchers look at the results. They are not definitive, only this amount of veganism is recommended to everyone to increase the consumption of plant foods.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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